Chapter 8: Exercise Programming 186 important to note, however, that these are the recommended minimums and if you are deficit in a particular area, you should do more than the minimums. • There is an inverse relationship between exercise intensity, volume, and frequency. As one variable increases, reductions will need to be made in the other two in order to prevent overtraining and/or injury. • It is important to remember that the physiological and beneficial adaptations associated with chronic exercise occur during recovery, not training. The amount of time required to fully recover depends on the type and intensity of training performed. • The order in which exercises are performed does appear to matter when combining strength and endurance training into a single training session. Therefore, whichever component of fitness (i.e., strength or endurance) needs the most work should be performed first. However, if strength training and endurance training are performed at different times on the same day (e.g., morning and evening workouts), then the order has no consequence. • There are essentially three steps to design a comprehensive exercise training plan based on an individual’s overall training goals: 1) Determine the number of days per week to allot for exercise, 2) decide the type of exercise training plan for each fitness component, and 3) list the exact training parameters for each training session.
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